{"id":1700,"date":"2012-11-19T17:53:30","date_gmt":"2012-11-19T23:53:30","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1700"},"modified":"2012-11-19T17:53:30","modified_gmt":"2012-11-19T23:53:30","slug":"wendler-cycle-week-1-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1700","title":{"rendered":"Wendler Cycle, week 1"},"content":{"rendered":"<p>Remember: You must do these SWODs WITH A PARTNER OR, PREFERABLY, TWO&#8211;to watch your form and keep you safe.<\/p>\n<p><strong>SWOD 1: Deadlift 5-5-5+<\/strong><br \/>\nThree rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps. I would recommend you use <em>mixed-grip<\/em> on this set&#8211;that is, grip one hand on the bar the opposite direction.<\/p>\n<p><strong>SWOD 2: Back squat 5-5-5+<\/strong><br \/>\nThree rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.<\/p>\n<p><strong>SWOD 3: Shoulder press 5-5-5+<\/strong><br \/>\nThree rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.<\/p>\n<p>Record weights and number of reps on third set to comments.<\/p>\n<div id=\"iLikeThis-1700\" class=\"iLikeThis\"><span class=\"counter\">9 <a onclick=\"likeThis(1700);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Remember: You must do these SWODs WITH A PARTNER OR, PREFERABLY, TWO&#8211;to watch your form and keep you safe. SWOD 1: Deadlift 5-5-5+ Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps. I would recommend you use mixed-grip on this set&#8211;that is, grip one [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,9],"tags":[],"class_list":["post-1700","post","type-post","status-publish","format-standard","hentry","category-p-e-women","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1700"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1700\/revisions"}],"predecessor-version":[{"id":1701,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1700\/revisions\/1701"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}